02/11/2019 – CrossFit Fixx
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02/11/2019

11
Feb

02/11/2019

CrossFit Fixx – CrossFit

Today’s Goals & Stimulus

For the strength portion stay moderate to moderate-heavy. Athletes will be building for the first 5:00 and will hold the weight across for the next 5:00. The volume is pretty high including warm-up sets.

Intensity is the name of the game for today’s workout. We want athletes to maintain a fast pace for all 5 rounds. Shorter time domain with moderate light loading. The volume is high, 150 Slam Balls and 100 Lunges. Everyone should be able to finish this workout in 15:00.

Warm-up

Warm-up (No Measure)

3 Rounds

250m Row

10 PVC Pass Throughs

10 PVC OH Squats (Holding the PVC on Palms)

10 KB Glute Bridges

:20 Handstand Hold

Strength

EMOM x 10 MINUTES

3 Overhead Squats (moderate-heavy)

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Overhead Squat (1 x 3)

WOD

Metcon (Time)

5 ROUNDS FOR TIME

30 Slam Balls (20/15)

20 Alt. Slam Ball Lunges*

*Bear Hug Hold

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